Healthy (ish) Vegetable & Coconut Stew

Sometimes, I like a good lunch-complete with hot stew & a steaming bowl of rice…yesterday was one of those days!


Though, I’d hardly call this an authentic stew recipe, I’d recommend it to anyone who’s up for a simple meal-comfort food, made easy!

You’ll Need:

Olive Oil-1 tsp

Onion-1 medium sized, chopped.

Ginger-1”, finely chopped

Garlic-3 cloves, finely chopped

Dried Red Chili-one, tear into 2 parts

Green chili -1, finely slice

Curry Leaves-8-10

Red Chili powder-1/2 tsp  ( or as req )

Madras Curry Powder-1-11/2 tsp

Cumin Seeds-1/2 tsp

Sweet potato-1 cup, 1” cubes with skin on.

Red Pumpkin-1 cup, 1” cubes

French Beans-1/2 cup, 1” bits

Carrot-1/2 cup, 1” cubes

Cauliflower-1 cup- 1” florets

Coconut Milk-200 ml

Water-200 ml (or as required)

Freshly grated coconut- ½ a cup

Chopped coriander-handful

Lime-a squeeze or 2

Salt and Pepper-as your taste

This is what you do:

Because I’m on a low fat diet ( as ALWAYS ) I used only 1 tsp of oil in a heavy based saucepan. You could add more, if you need to. Once the oil heats, chuck in the cumin seeds, red dried chilies & curry leaves. After just a bit, add the ginger, garlic & red chilies. Put in the curry powder & red chili powder & stir-making sure nothing sticks to the base. You may want to sprinkle water to prevent it, several times, initially.  Throw in the onions & let ‘em sweat but not burn. Then add the tougher vegetables, like the sweet potato, cauliflower, beans & carrot , stir to coat with the onion & spice mix. After a couple of minutes, toss in the pumpkin. Pour in the coconut milk & water, adding salt & plenty of freshly ground pepper. Mix well, turn gas on high & bring to boil. Simmer till all vegetables are tender but with a good bite. The curry should also thicken nicely by then. Be sure to taste & adjust salt & pepper to suit your taste! I’d give it around 15-20 minutes on simmer to low heat.

Just before you turn off the heat, squeeze in the lime & stir in coriander. Best served with a heap of steaming rice, pour the steaming stew in a bowl, topped with fresh cocoanut, coriander leaves & a wedge of lime!

Don’t forget to click a great (enhanced, of course )picture of the meal , ‘coz this is a dish you’d definitely want to brag about !


One Comment Add yours

  1. bela2013 says:

    Yeah! Can imagine the taste, would go well with idiappams or appams.. 👍

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